|Photo credit Military Health|
Summertime and the living’s easy! Well if it’s unbearably hot outside, with a heat index of 100+, it’s not that easy. In fact, it makes running outside very difficult unless you get up at 5:30 when it’s 83 degrees outside, but even then, it’s no fun. So what’s a girl to do? Head inside and hit the treadmill.
Running on the treadmill can be as great a workout as running outside and sometimes, it’s important to change things up a bit. My coach incorporates treadmill workouts into my routine because he knows it will help prepare me for racing season and inform him of my LT.
He also knows that I have ADHD, can be very impatient and obviously become distracted by random things. So running on the treadmill for me has to incorporate certain workouts that will keep my mind busy. The TV’s in the gym can help, but not that much.
So what are some of the best treadmill workouts you can do in 30-50 minutes that still give you a great workout without going nuts? These are my top 5.
1. Anaerobic Repeats
This is by far my favorite treadmill workout. You start with a 5-minute warm up walking/jogging. Afterward, you run at the fastest pace you can sustain for one minute, building your Vo2 Max and then recovering for two minutes. I usually do 10 of these which equals out to 35 minutes with your warm up. I love this workout but it is a great test of endurance, building up your Vo2 and you constantly have to pay attention to the treadmill to adjust the speed.
2. Yasso 800s
You might have done these on the local track by try them out on the treadmill and it will work you! These are 800-meter runs, that you complete 8-10 times, with the same amount of recovery as the work interval (the amount of time you ran/sprinted for). This workout has been known to be a good component of marathon time predictions and again you need to pay attention to the treadmill to see how far you have gone in order to adjust the speed during your recovery.
3. Incline Repeats
Let’s work the glutes and prepare for those hills. When I am not running up hills or swimming in the pool to strengthen the tush, I love doing this treadmill burner because you constantly have to pay attention to the treadmill to adjust your incline and speed if you choose to. This is a 30-minute workout with a five-minute warm-up and five-minute cool down. You will be running slower than normal because you will be increasing your incline so do not get discouraged. Start at an incline of zero and run for two minutes. You will then increase your incline by two percent for another two minutes, followed by dropping back down to zero for another two minutes. You will continue this pattern but instead increase your intervals by two percent each time. So 2,4,6,8,10. Once you run for two minutes at 10 percent, you can then begin your cool down.
4. Fartlek Repeats
The fartlek workout I do is a workout for 30 minutes including a five-minute warm-up and cool down. This workout consists for two 10-minute blocks on the treadmill where you will run at threshold pace for six minutes and four minutes at an aerobic pace. Once the 10 minutes are done, repeat. Sometimes if I am really in the mood, I will three or four 10 minute blocks, but my attention span has the tendency to go out the window my number three. I like this workout because you have to pay attention to the treadmill and the time so you can adjust the speed.
5. Magic Mile
This is a workout where you are trying to run your fastest possible mile. This workout can be anywhere from 30-50 minutes depending on how fast you run your mile. You will run a mile, four times (4×1) with 2-3 minutes of walking recovery in between. Your first mile is your warmup last because the last three miles you are trying to run faster than the other. That and the average of the last three miles will calculate out to your magic mile. I like this workout because you have some time to pay attention to the TV while running your mile, but also need to be aware when you have finished your mile to start your recovery. That and it’s a sweat burner because you are running as fast as you can for one mile.